United States Masters Swimming Open Water Swimming Clinic Manual Prepared by the USMS Long Distance Committee, 2001 With contributions from Karen Burton, Marcia Cleveland, Peter Crumbine, Lisa Hazen, Barney Hungerford, Randy Nutt, Janet Renner, Robert Zeitner and Sally Dillon Introduction 1. Welcome participants 2. Outline the instructors’ backgrounds and experience 3. Ask the participants for their backgrounds, experience, and expectations for the clinic. 4. Define Open Water Swimming – Any swimming done in oceans, lakes, rivers, bays, or other “non-pool” bodies of water. Clinic Outline The goal for this clinic is to introduce participants to the world of Open Water Swimming. Fundamentals and basics of the sport will be emphasized and advanced topics will be presented. Questions are encouraged throughout the clinic. To accomplish these goals, the following outline has been prepared: Section Page 1. INTRODUCTORY "OVERVIEW" 1 2. EQUIPMENT 1-2 3. THE ELEMENTS 2-4 4. GUIDELINES 4-5 5. NAVIGATION TECHNIQUES 5-6 6. DRILLS AND TRAINING 6-7 7. POOL TRAINING FOR OPEN WATER SWIMMING 7-8 8. SUPPLEMENTAL (DRY LAND) TRAINING 9 9. NUTRITION AND FEEDINGS DURING A SWIM 9-11 10. SELECTING AND PREPARING FOR A RACE 11-12 11. THE RACE 12-14 12. CLASSES/TYPES OF OPEN WATER SWIMS 14 13. AVAILABLE RESOURCES 14-16 CREW INFORMATION AND SUGGESTIONS APPENDIX A CLINIC EVALUATION APPENDIX B 1 SECTION ONE: INTRODUCTORY "OVERVIEW" 101 Mother Nature Always swim with a buddy or an escort craft. Try to have someone watch you from shore that can get to you fast in the event of trouble. This person supporting you from shore should have either a cell phone or know where the closest phone is. Unpredictable things can happen that can make it hazardous to swim alone. 102 Surroundings and environment Be conscious of the weather and water conditions at all times. Before you start, know the current weather report, preferably on a weather radio from the National Oceanic and Atmospheric Administration (NOAA). 103 Temperature Both air and water temperature are critical factors to consider. Whether you are racing or training, make sure that you can handle the temperature. In hot water, you will need to drink more. Consider not wearing a swim cap if conditions permit. In cold water, hypothermia is a risk and can be dangerous if not recognized soon enough. The first sign is shaking from inside the body. Acclimation to colder water takes time (days/weeks/months). For some, it can never be obtained at a level below 70 degrees. SECTION TWO: EQUIPMENT 201 Bathing suit Wear a comfortable, snug suit, with no rough spots that will rub. Train with it and break it in. A race is not the best time to wear a brand new suit. 202 Cap A swim cap is an important piece of safety equipment. A The available types are Silicone, Latex, or Neoprene. Silicone is warmer than Latex, but Neoprene is the warmest, especially if the water is cold. In a race, check to see what material is allowed and whether you may wear one or two. B Event supplied/required? If the cap is provided to you by the race, then you must wear that one. Yellow or a bright color is best for safety; orange can look like a buoy. 203 Goggles A Pretest the fit and have an extra preadjusted pair with you. B Consider the color. Clear goggles are best if weather is cloudy while smoked and/or mirrored are best if the weather is sunny. Smoked mirrored goggles are especially helpful during open water races since they cut down the glare that bounces off the water. This is especially helpful with sighting. C Consider putting your goggle strap under your cap to avoid losing them if they should get knocked off at the start, when everyone is jockeying for position, or in a tight pack during the race. D If you are near-sighted, good prescription goggles are available for under $30 from KEIFER (phone: 1-800-323-4071 or www.kiefer.com.) They improve navigation and confidence when you are in the water. 204 Grease for chaffing A Chaffing is most likely to occur during salt water swims. The prime chaffing spots are the arm pits, the neck, between the thighs and at the top of the shoulders (for men in need of a shave). Women are especially vulnerable on their necks and along the suit strap lines. Suit rubs can be virtually eliminated by using some sort of grease. B Common varieties of grease readily available are Vaseline, Body Glide, Lanolin, Bag Balm, Glide, Pam, Sportslick and Channel grease. To make your own, mix a teaspoon of Vaseline with a 1 oz. tube of lanolin, heat in a microwave until runny then stir the mixture until the lanolin is evenly spread. Let it cool before using it. 205 Wet suits A If you are wearing a wet suit, Pam cooking spray works well to help it slide on easily and it won’t harm your suit. A silicone spray from a dive shop also works well. B Remember to train with your wet suit prior to the race. Wet suits affect your intake breathing and your body position in the water, both of which take some getting used to. In a wet suit, your body position is higher and requires a bit of stroke adjustment. This higher position may also cause lower back soreness. Consider the effect of the thickness of your wetsuit. 2 206 Ear plugs A Ear plugs are helpful in keeping a little warmer during cold water swims. Silicone ear plugs work great because they mold to your ear, and they are waterproof. (They are great for getting a good night’s rest before a race too since they block out distracting sounds!) B Ear plugs also cut back on cold water ear aches. 207 Watch A Make sure your watch is waterproof and easy-to-read. B A watch is especially useful when you are practicing so you know how long you have been in the water. It’s not necessary when you’re racing (it’s an extra weight and a distraction) although some swimmers are lost without one. 208 Thermometer Monitoring the temperature in cold water is important. A A pool thermometer or watch thermometer works best but use whatever you are able. 209 Sunscreen A Please wear at least 30 SPF, waterproof sunscreen! Try out different types to see what works best for you; and don’t forget sunscreen for your lips. B Apply it as soon as you get up and then again at least 30 minutes before the race to obtain maximum effect. C If you are in a longer race, or if you are swimming on a relay and will be in the sun a lot, remember that the sun rays bounce off the water and the effect of the sun is therefore increased. 210 First Aid Kit A Always have first aid supplies on hand for jellyfish stings, abrasions, cut, scrapes, etc. B Adolph's Meat Tenderizer provides relief for jellyfish stings; rubbing alcohol for sea lice. 211 Fluids and food A Drink at least a pint of water/fluid 30 minutes before your race/workout. B Make sure to bring fluids with you, especially a sports recovery drink for afterwards which will replace lost fluids and replenish the glycogen expended. C Eat jelly beans (Randy Nutt's advice!). 212 Mouthwash A Rinsing with mouthwash, both during and after swimming, usually alleviates the salty-sting. 213 Boats, kayaks, and other support craft A If you are doing a long swim, these are helpful. B They need to be arranged ahead of time and in most cases, they will cost money. C You also want to setup and arrange how to communicate with your supporters to let them know what you want (feedings intervals and foods, etc.) SECTION THREE: THE ELEMENTS 301 Water Temperature A Hot water - Hydrate; take in lots of cool liquids. Consider not wearing a swim cap. B Cold water -Take in warm liquids. Increase your stroke count. Grease offers relief from chaffing but no warmth. 302 Acclimating/Training for cold water swims A Acclimating is a long-term project . Do it anywhere you can find water under 65ºF. Some spots are La Jolla, CA, Atlanta, GA, Greenwich, CT, the coast of Maine and alpine lakes. 3 B Physical Discipline: Almost everyone can acclimate to some degree. It takes the discipline of getting into colder and colder water over a series of swims. The unpleasant part of acclimation is that you actually have to continue to get into water that is below your “comfortable temperature.” Cold water baths and showers help some people. C Mental Discipline: A lot of cold water acclimation is mental. Training your mind not to respond to the cold is part of the process. Talk yourself through it. Convince yourself it’s not all that bad. “I can take 10/100/etc. more strokes.” This actually works. D Longevity: Acclimation stays with you. Once you've acclimated, you develop a durability and permanence, resulting in the fact that you never really go back to the point where you can't handle cold anymore. From year to year when you are actively acclimating, you often take 2 steps forward by the end of the season and only a 1/2 step backwards at the beginning of the next. Be aware that there are some people who, due to their own body chemistry, are unable to acclimate to racing longer than a mile in water under 65 degrees.